Movement Practice WOD
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AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Bodyweight
Superman Hold — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The superman hold is a prone posterior chain exercise — you lie face-down and simultaneously lift your arms, chest, and legs off the floor, holding the extended position. It directly targets the lower back extensors, glutes, and hamstrings, making it the natural counterpart to the hollow hold. In CrossFit, superman holds appear as accessory core work, often paired with hollow holds in alternating intervals. They develop the posterior chain strength needed for efficient deadlifts, clean pulls, and the arch position used in kipping gymnastics movements.
Quick answer
Superman Hold is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
Erector spinaeGlutesHamstringsRear deltoids
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep superman hold mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Arms-only superman (hands behind back, only lift upper body), or shorter holds. |
How to Do the Superman Hold
1
Lie face-down with arms extended overhead, legs straight.
2
Squeeze your glutes and hamstrings to initiate the lift.
3
Simultaneously raise arms, chest, and legs off the floor.
4
Hold the extended position — think lengthening from fingertips to toes.
5
Keep the neck neutral — look at the floor, not forward.
6
Hold for the prescribed duration, then lower with control.
Common Mistakes
✕
Only lifting the upper body and leaving legs flat — the posterior chain demand is halved.
✕
Looking up at the ceiling — extends the neck unnaturally. Gaze stays down.
✕
Holding the breath — maintain rhythmic breathing throughout the hold.
✕
Rushing through without full extension — partial superman holds reduce the stimulus.
Coaching Tips
✓
Pair with hollow holds in 20-30 sec alternating intervals — the classic gymnastic core superset.
✓
Add a 5 lb plate in each hand to increase difficulty without compromising position.
✓
For athletes with lower back sensitivity, start with shorter holds and progress gradually.
Scaling Options
Easier / Beginner
Arms-only superman (hands behind back, only lift upper body), or shorter holds.
Harder / Advanced
Add a plate in each hand, or superman rocks (rocking forward and back in the hold).
Related WODs
Use Superman Hold in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How do you pair hollow holds and superman holds in CrossFit?
Standard gymnastic core protocol: 20-30 sec hollow hold → 10 sec rest → 20-30 sec superman hold → 10 sec rest. Repeat 3-4 rounds. This pairs anterior core (hollow) with posterior core (superman) for balanced midline development.
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